What Is a Good Source for Ascorbic Acid?

by Dr. Tina M. St. John

Citrus and tropical fruits are among the best sources of ascorbic acid.

Ascorbic acid, better known as vitamin C, is a multifunctional nutrient. It protects your body from chemical damage, promotes healthy immune system function and supports production of collagen and brain-signaling chemicals called neurotransmitters. While humans do not possess the cellular machinery to manufacture ascorbic acid, plants do. Fruits and vegetables are the leading sources of this micronutrient.

Citrus Fruit

When thinking of good sources of vitamin C, citrus fruits typically come to mind, and rightfully so. These fruits are rich sources of ascorbic acid, often providing more than a full day's recommended dietary allowance in a single serving. The RDA for vitamin C is 75 milligrams daily for women and 90 milligrams for men. It may surprise you to learn that tangelos contain the highest concentration of ascorbic acid of all the citrus fruits, providing 130 milligrams in a cup of fresh sections. Raw oranges come in second place with 96 milligrams per cup. Fresh grapefruit sections contain 79 milligrams of ascorbic acid per cup, and tangerine sections contain 52 milligrams. Citrus fruits store well and are easy to incorporate into your diet. Pack them in your lunch for work, eat them as snacks or add them to salads and main dishes for a sweet twist.

Tropical Fruit

If you don't like citrus fruits or are looking for some variety in your diet, tropical fruit also provides high concentrations of ascorbic acid. A 1-cup serving of fresh kiwi fruit contains 164 milligrams of ascorbic acid, and raw papaya contains 86 milligrams. Raw mango and pineapple contain approximately 55 to 60 milligrams of vitamin C per cup. A fresh tropical fruit salad makes a refreshing, healthy dessert or snack. These fruits also work well in stir-fries and salsas.

Cruciferous Vegetables

Cruciferous vegetables are nutrient-packed dynamos, with ascorbic acid among the many vitamins and minerals these foods provide. A cup of boiled broccoli or Brussels sprouts provides you with roughly 100 milligrams of ascorbic acid, more than a full day's allowance. Steamed cauliflower and kale provide approximately 55 milligrams per cup and cabbage contains 30 milligrams. These vegetables offer slightly less ascorbic acid per cup when eaten raw, because fresh vegetables are bulkier than their cooked counterparts.

Leafy Vegetables

Green leafy vegetables are another good option to bolster your ascorbic acid intake. A cup of boiled collard, turnip, beet or mustard greens provides 35 to 45 milligrams of ascorbic acid. Cooked spinach contains 18 to 31 milligrams per cup. Green leafy vegetables are also tasty eaten raw; just be sure to wash them well to rinse away any soil contamination that may be present.

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About the Author

Tina M. St. John runs a health communications and consulting firm. She is also an author and editor, and was formerly a senior medical officer with the U.S. Centers for Disease Control and Prevention. St. John holds an M.D. from Emory University School of Medicine.

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